Office healthy (1 piece)

Start with a protein- and fiber-rich option before office food, such as plain Greek yogurt, eggs, tofu, or a small handful of nuts.

Keep portions of higher-carbohydrate office items modest; use a smaller plate and avoid going back for seconds.

Pair carbohydrate-containing foods with protein, healthy fat, and non-starchy vegetables—for example, chicken or chickpeas with a salad and olive-oil dressing.

Choose water, sparkling water, unsweetened tea, or black coffee instead of juice, sweetened coffee drinks, or regular soda.

Take a 10–20 minute easy walk after eating, or do light movement such as stairs or a short standing walk around the office.

For office snacks, choose options such as hummus with raw vegetables, edamame, cheese, plain yogurt, nuts, or a small apple with nut butter.